In the robust fast paced world we are living in today higher levels of stress often accompany us on a regular basis. We feel it but often don’t realize the last affects it has on our bodies and minds. Today I wanted to chat about how stress affects the body, and how mindfulness can help balance our nervous system for an overall healthier well-being.
Let’s Talk Hormones
We have all heard the saying “fight or flight” phrase but often times we really don’t know what is happening at the cellular level. Before you click out of this blog because you don’t want to dive that deep, let me be clear. I am going to explain this on a surface level even though I could geek out all day on the physiology of the body. When our body is experience stress it signals to our body that we are in danger. Our cortisol levels increase boosting out energy, and suppressing other systems within the body. Our heart rate increases pumping more blood throughout the body. The breath becomes more shallow and shortened increasing the level of O2 but also creating the sensation of anxiety. The muscles tighten and increase tension so we are ready for rapid reaction.
All of this can sound like something you would want in a dangerous situation and you would. However, take this same stress response and have this happen when you are going in for a job interview, or when you are starting a new business, going on a first date, accepting an award, taking care of your kids. This prolonged state of “fight or flight” is meant to last for 10 to 15 seconds. We have now become accustomed to sit in this state for too long, causing last affects on the body.
Long Term Affects
Again this idea of the sympathetic nervous system is great for when we are really in a situation where we need to get away, but when we are in a constant state of high alert, this can lead us to chronic illness like, heart disease, anxiety disorders, body pain & discomfort, and digestive complications. These long term effects don’t always start or show up as illnesses.
When you nervous system is constantly on overload it can be exhausting not only for your body but for your mind and spirit. For some, myself included can it can show up as a decrease in energy, mood, fulfillment, and lead can lead to burnout. So what can we do? How can we learn to manage our stress response?
Mindfulness Creates Regulation
What is the definition of mindfulness?
“a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” -google
This term is something up and coming in the wellness industry, dare I call it a buzz word. However, the practice of mindfulness dates back thousands of years. Mindfulness can be achieved in many ways but the main components of mindfulness are: being present, being aware, non-judgement, curious. I have specialized teaching mindfulness techniques to numerous clients watching as their world begins to change internally.
How The Mind Regulates The Nervous System
As I have said numerous times within this blog post, stress is inevitable in the world we live in. We have trained our minds and our bodies to be heightened and constantly on alert to avoid anything that feels bad or unknown. We understand now the lasting affects this can have on the body, so how does mindfulness regulate our system?
When we begin to tap into mindfulness practices we are stimulating our parasympathetic nervous system or what is also known as “rest and digest”. Take for a example a mindful breathing exercise, inhaling deeply, pausing at the top, and slowly exhaling out. This activation of intentionally slowing our breath down stimulates a hormone called ACh.
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Our Stress Helper
The role of ACh plays within helping our nervous system regulate is by:
Reducing Cortisol Levels: lower cortisol levels, helping to decrease overall stress and promote a sense of calm.
Lowering Heart Rate and Blood Pressure: by focusing on the breath and allowing the mind to settle, can slow down the heart rate and reduce blood pressure, easing the strain on your cardiovascular system.
Enhancing Emotional Regulation: a non-judgmental awareness of your thoughts and feelings, can help you respond to stressors with greater clarity and less reactivity.
Long Term Mindfulness
A little pro tip, if anyone in the wellness industry is offering you a one time fix walk away. Yes deep breathing will give you sense of peace and calmness within the body, however if you are wanting a balanced mind, body, and spirit it takes consistency.
A question that comes up a lot in the science world is, “can we rewire the brain?” The answer is , yes. But how? You guessed it, mindfulness. Mindfulness is clinically proven to create neuroplasticity within the brain. Basically it is a fancy way of saying you can teach an old dog new tricks. When you practice disrupting the constant turnings of the brain and bring yourself into a state of presence you are actually teaching your brain to be so reactive. In doing so you are able to slow down and look at something from a new enlightened & calm perspective.
Different Mindfulness Exercises
I want to share a few brief mindfulness exercises you can do for stress regulation. Remember though, mindfulness is not a one time fix. The brain just like any other muscle within the body needs to be stretched and worked to become stronger.
Breath Awareness
- Mindful breathing is a great start to dip your toe into mindfulness. Place both feet on the floor, sitting up tall, and if it feels good and safe close the eyes. Bring your hands to your belly and take a full deep breath in through the nose, exhale out through the mouth. Repeat for 2 minutes and just notice your breath.
Meditation
- Meditation can sound intimidating to those who have maybe seen it, but never really tried it because they feel like they have to “turn their mind off”. I encourage you to listen to this guided meditation to try it out. – Body Scan Meditation
c. Mindful Movement
- Mindfulness is not always being still, again it is noticing and becoming aware with yourself and your surroundings. Take sometime to go for a walk, notice how your feet feel on the ground, what you see, what you hear. Be aware of the body and how it feels.
Related Content: Benefits Of Yin Yoga
Making Stress Your Friend
Stress often times gets a bad name for itself, but it is really how we allowed our bodies to be overtaken by the external elements of stress. If you find that you are often overwhelmed, tired, on edge, experiencing mood swings try dipping your toe into mindfulness with just a breath. Starting small and working your way up to practices like meditation and mindful yoga.
Sending you some peace.
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